More Sun, Less Rain!
It was nice to be able to open up the door, windows, and garage door this week! Seeing temperatures in the 80s this week … 🤞
Items for the week…
- We will be using our 3RM number from last week for the back squat (Monday), hang power clean (Wednesday), and front squat (Friday) this week.
- Our FIT360 classes are Tuesday and Thursday at 6:30pm. The workouts for these classes are listed on those days.
- Registration for 13’s Fittest 2023 is open … find your partner and register! Spots are limited.
NOTE: when available, we are going to be linking the movements in our weekly workouts to a Youtube video as a refresher of the exercise.
STRENGTH
back squat: 3×5 @ 75% of 3RM
WOD
Every 90 seconds for 3 rounds…
6 mb cleans (20/14)
6 wall balls (20/14)
6 mb clean to wall ball (20/14)
1 minute rest
Every 90 seconds for 3 rounds…
6 burpees
6 box jumps
6 burpee box jump overs (24/20)
1 minute rest
Every 90 seconds for 3 rounds…
6 kb push presses (35/26)
6 kb front squats (35/26)
6 kb thrusters (35/26)
SKILL
pull-up skill work
WOD
Level 3
3RFT
20/17 calorie row
20 russian kb swings (70/53)
10 ring dips
20 goblet squats (70/53)
10 chest-to-bar pull-ups
Level 2
3RFT
18/15 calorie row
20 russian kb swings (53/35)
10 assisted ring dips
20 goblet squats (53/35)
10 pull-ups
Level 1
3RFT
16/13 calorie row
20 russian kb swings (35/26)
10 box/parallette dips
20 goblet squats (35/26)
10 jumping pull-ups
FIT360
Every 3 minutes for 7 rounds
15 russian swings (53/35)
20 jumping lunges
max push balls (20/14)
1 minute rest
STRENGTH
hang power clean: 3×5 @ 75% of 3RM
WOD
Every 2 minutes for 6 rounds
15 push-ups
3 back-rack reverse lunges (30% of 1RM back squat; 2-for-1)
max single-arm kb snatches (53/35)
30 second rest
SKILL
core work
WOD
3 rounds
10 strict handstand push-ups
10 single-arm kb hang cleans (53/35)
25 double unders
1 minute rest
3 rounds
10 handstand push-ups
10 single-arm kb push presses (53/35)
25 double unders
FIT360
2 minute max distance row
1 minute rest, then
20min EMOM
MIN 1: 14 kb deadlifts (70/53)
MIN 2: 13 sit-ups
MIN 3: 12 wall balls (20/14)
MIN 4: 11 hand-release push-ups
STRENGTH
front squat: 3×5 @ 75% of 3RM
WOD
14min AMRAP
1 clean (40% of 1RM)
5 strict pull-ups
8 box jumps (24/20)
7AM/8AM
20min AMRAP
5 stict pull-ups
10 wide push-ups
15 jumping squats
5 strict chin-ups
10 close push-ups
15 jumping lunges
… E2MOM 20m farmer’s carries (53/35; each hand)
9AM (partners)
30min AMRAP
5 stict pull-ups
10 wide push-ups
15 jumping squats
5 strict chin-ups
10 close push-ups
15 jumping lunges
… E2MOM 20m farmer’s carries (53/35; each hand)
WOD
27min EMOM
MIN 1: 15 wall balls (20/14)
MIN 2: 40 single unders + 10 mb sit-ups (20/14)
MIN 3: 8 burpees to a plate
